CrossFit Juke Joint – CrossFit
As most of you know, on February 17th, one of our Mayhem Affiliates, Turnagain CrossFit in Anchorage, Alaska, suffered a partial roof collapse. Multiple members were trapped inside and one member, Sadie Huffer, tragically lost her life.
On April 8th, we will be offering an alternative workout in her honor. We encourage you to join us in this special workout this Saturday April 8th 8am.
Members: Free, donation is optional.
Non-members: drop in fee $20, donation is optional.
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength Prep
Athletes will spend 8-10 minutes completing 3 sets of 3 Snatch with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before entering the following rep. After completing the Snatch, give athletes 5-7 minutes to transition and complete 3×3 Snatch Grip Deadlifts. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.
3. Workout Prep
2 sets:
3 Dumbbell Front Squats (build-in weight)
3 Toes to Bar
2 Burpee Over Dumbbell
Strength
Snatch
3 Squat Snatch x 3 sets @65-75% of 1RM Snatch
* Rest 60-90 seconds between sets *
Snatch Grip Deadlift
3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Workout (Time)
1 John 4:9-10
Freedom (RX’d)
3 Rounds
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell
(KG conv: 15s/10s)
Independence
3 Rounds
30 Dumbbell Front Squats (25s/15s)
15 Toes to Bar
10 Burpees over Dumbbell
(KG conv: 10s/7.5s)
Liberty
3 Rounds
30 Single Dumbbell Front Squats (light)
20 Hanging Knee raises
10 Up Downs
Target time: 9-11 minutes
Time cap: 14 minutes
Mobility (Checkmark)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
CrossFit Juke Joint 